Dirty rice
Common food
Photo: Wikipedia
Dirty rice is a savory Cajun and Creole rice dish traditionally made with white rice, ground meat (often chicken livers), and a blend of vegetables and spices. The rice gets its 'dirty' appearance from the finely minced meat and seasonings, creating a rich, earthy flavor with a slightly loose, fluffy texture. Nutritionally, it provides a moderate source of protein and carbohydrates for energy.
Calorie split: 19% protein · 63% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love dirty rice for its deep, savory umami flavor from the combination of spiced meat, vegetables, and rice, and its incredible versatility as a hearty side or main dish that embodies the soul of Louisiana cooking.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium depending on seasoning and broth used, and traditional recipes with organ meats may not appeal to all palates. To counteract, use low-sodium broth, season with herbs and spices instead of salt, and mix organ meats with ground meat to mellow the flavor.
Key benefits
- Good source of protein from meat and organ components.
- Provides complex carbohydrates for sustained energy.
- Contains iron and B vitamins from organ meats like chicken liver.
- Versatile base that can incorporate various vegetables.
- A traditional, culturally significant comfort food.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'dirty' name originally referred to the visual effect of the rice being stained by the browned ground meat and organ pieces, not to any uncleanliness.
Full nutrition (USDA data · scales with serving)
| Water | 74.3 g |
| Energy | 112 kcal |
| Protein | 5.1 g |
| Total lipid (fat) | 2.3 g |
| Carbohydrate, by difference | 17.3 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 0.87 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 63.0 mg |
| Potassium, K | 85.0 mg |
| Sodium, Na | 316 mg |
| Zinc, Zn | 0.78 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 10.3 ug |
| Vitamin C, total ascorbic acid | 5.4 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.17 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 62.0 ug |
| Folic acid | 30.0 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 84.0 ug |
| Choline, total | 17.5 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 208 ug |
| Retinol | 207 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 1.0 ug |
| Lutein + zeaxanthin | 18.0 ug |
| Vitamin E (alpha-tocopherol) | 0.39 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.40 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.27 g |
| SFA 18:0 | 0.11 g |
| Fatty acids, total monounsaturated | 0.78 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.75 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.70 g |
| PUFA 18:2 | 0.59 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 53.0 mg |
FAQ
What makes the rice 'dirty' in dirty rice?
The 'dirty' appearance comes from the finely chopped or ground meat (traditionally including chicken livers) and spices that coat and stain the rice grains during cooking.
Is dirty rice a healthy choice?
It can be part of a balanced diet, offering protein and carbs. Its healthiness depends on the recipe; choosing lean meats, adding vegetables, and watching sodium content improves its nutritional profile.
Can dirty rice be made vegetarian?
Yes, a vegetarian version can use plant-based crumbles, mushrooms, and lentils to mimic the texture and umami flavor, along with vegetable broth and traditional Cajun seasonings.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.12 kcal/g · 18% calories from protein · 0.6 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.72 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.